Surfers Diary

[BiggerGuns=LongerDrives]

Originally Posted by surferph34

Just back from legs and whas thinking about this.

Acutally when I look at this post again your interpretating it as a total weight.

They are dumbells, so in total I am pressing 140lbs approx. This lost me a bit in the conversion as I forgot to do it.

Is this better!!!!!

Lol

Surfer

Buwahahahahaha!

OK yeah, if it's 70 lbs dumbells, thats alot better!!!!!!

Never mind ......

[surferph34]

Tuesday 12th February

- - - HIGH REP SESSION - - -

LEGS

Warm Up / Pre Exhaust

Leg Extension

25 x 25
25 x 25

Squat

20 x 80 ATG No Belt
20 x 80 ATG No Belt
20 x 80 ATG No Belt
12 x 80 ATG No Belt

45º Leg Press

20 x 120
20 x 120
20 x 120
20 x 120

CALVES

No Calve work tonight

Leg Extensions

55 x 14
60 x 12
60 x 11

Legs were absolutely pumping after tonights session.

Thank God I only do this every so often!

When your doing 20 of a light weight when you hit 15 you would think your going for a 1 rep max.

A good workout.

Surfer

[surferph34]

Originally Posted by BiggerGuns=LongerDrives

Post up your split so I can get a better idea of your routine

Nearly forgot about this:

4 Day Split

Chest / Bicep

Legs / Calves

Shoulders / Triceps

Back / Traps

Making some good progress too.


Surfer

[surferph34]

Thursday 16th February

SHOULDERS

Shoulder Press

Warm up

10 x 22

10 x 26
10 x 28 - - - Up 2 kg
8 x 32 - - - + 2 assited
6 x 32 - - - + 2 assisted

Standing Front Raises

10 x 14
10 x 14
11 x 14 - - - Up 1 rep

---SUPERSET FOLLOWING 1 SET---

Standing Cable Side Raises

10 x 6.25
10 x 7.5 - - - Remebered to try 7.5!
10 x 7.5

Rear Delts Seated Row

12 x 50 - - - Increase next week
12 x 60
10 x 65

TRICEPS

Pushdowns

15 x 30
15 x 30
10 x 32.5

Ez Bar Close Grip Bench Press

12 x 60
12 x 60
10 x 70

Ez Bar Skull Crushers

10 x 30
10 x 30
7 x 30

Im going to switch the Tricep exercises next week so that I can go heavier on the Close grip bench press with ez curl bar.
Then Ez bar skulls and then pushdowns. Makes more sense to do my heavier work first, dont know why I didnt spot this earlier.

Surfer

[surferph34]

Friday 16th February

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
15 x 7.5

Bench Press

10 x 85
8 x 90
6 x 95
4 x 100 + 2 assisted

Dumbell Press

10 x 34
7 x 36 - - - +1 Assited
4 x 38 - - - + 2 assited
4 x 36 - - - +1 Assited

Inclined Bench Press

8 x 60
9 x 60
5 x 65

Cable Flies

12 x 12.5
12 x 12.5
10 x 15

Eliptical 15 mins HIIT.

Weights were dropping and dropping fast. Not disappointed thoughh more of learning curve to discover that I am hitting my chest hard enough and dont need the second day as Im still not fully recovered.

Just hope this workout wont effect Monday nights.

Surfer

[BiggerGuns=LongerDrives]

Originally Posted by surferph34

Im going to switch the Tricep exercises next week so that I can go heavier on the Close grip bench press with ez curl bar.
Then Ez bar skulls and then pushdowns. Makes more sense to do my heavier work first, dont know why I didnt spot this earlier.

Surfer

I agree, nice change

[surferph34]

Saturday 10th February

Back

Deadlift

Warm up

10 x 60

8 x 100
6 x 140
6 x 160
6 x 170 - - - PB []

Very Little Back Pump!!!!!

Dumbell Bent Over Row

10 x 38
10 x 40
10 x 42
10 x 44

Cable PullDown Row

10 x 65
10 x 70
10 x 75
10 x 80

Front Cable Pulldown

10 x 65
10 x 70
10 x 75
10 x 80

Strange attachment that a mate brought to the gym enabled me to try pulldown rows that focus on the inner upper back. Basicall the same pulldown bar but with handles running in opposite directions to pulldown bar itself. Im not sure I would use it every week but it was good to try something different.

My theory that back pumps are associated with poor water consumption is correct and therfore the only way top cure this was to drink it by the bucket load from morning untill the workout. Preferably I should have drank alot more the day before as well.

New Personal best on Deadlifts. Im getting closer to my goal of 4 plates a side. I dont think it will be long now at all.
With these new PB's happening it really does make me wonder what my one rep maxes are.

I would love to find out, especailly on deadlift.

Its no wonder people turn to powerlifting when they begin to get heavy, its addictive.

Surfer

[RoyceDa59]

Nice deadlifting, according to the 1rep max calculator you 1RM should be around 187kilos which is 412lbs, very nice. I'm 10kilos behind you, but for less reps .

[surferph34]

Originally Posted by RoyceDa59

Nice deadlifting, according to the 1rep max calculator you 1RM should be around 187kilos which is 412lbs, very nice. I'm 10kilos behind you, but for less reps .

Thanks mate.

What height and weight are you?

Surfer

[surferph34]

Monday 20th February

CHEST

Pre exhaust / Warm Up

Cable Flies

15 x 7.5
15 x 7.5

Bench Press

10 x 85
8 x 90
6 x 95
5 x 100 + 1 assisted - - - Up one rep

Dumbell Press

10 x 34
8 x 36
7 x 38
6 x 38

Inclined Bench Press

12 x 60
10 x 70
7 x 75 + 1 assist
80 x 4

Cable Flies

12 x 12.5
12 x 12.5
12 x 15

Eliptical 15 mins HIIT.

Thankfully strength was there for Monday evening despite fridays poor weights.

No real increases but 1 rep on my heaviest set on Barbell Bench.

Keeping the eliptical work to three times a week in order to keep the Bodyfat in check for the upcoming Cut. But thats stil a good bit ahead.

Surfer